Introduction
Dehydration is one of the main causes of decreased cycling performance. Losing just 2% of body weight in water reduces performance by 10-20%. Here is the complete hydration guide for cyclists.
How much to drink while cycling?
- Cool weather (under 20°C): 500-750 ml per hour
- Warm weather (20-30°C): 750 ml to 1L per hour
- Very hot weather (over 30°C): 1-1.5L per hour
When to drink?
The golden rule: drink before you feel thirsty. Thirst is a late signal of dehydration. Drink every 15-20 minutes, even if you don't feel thirsty.
Water or isotonic drink?
- Less than 1 hour: water is sufficient
- 1 to 2 hours: water + electrolytes (tablet or powder)
- More than 2 hours: isotonic drink with carbohydrates and electrolytes
Electrolytes: why they are crucial
Sweat contains sodium, potassium, and magnesium. These minerals must be replaced to maintain muscle and nerve functions. Without electrolytes, cramps and fatigue set in faster.
Hydration before and after
- Before: 500 ml in the 2 hours preceding the ride
- After: 1.5L per kg of weight lost during exercise
Conclusion
Hydration is simple but crucial. Drink regularly, add electrolytes on long rides, and rehydrate afterward. Your bike awaits you on its David & Clément stand for the next ride.